Know your numbers.
No extreme diet — just the calories and macros that fit the life you actually have. Run the calculator, then we tune it to your week. Real food, real recovery, real results.
Fill in your numbers above to see your daily targets.
Get In TouchIs the diet extreme?
No. The numbers from this calculator are a starting line, not a starvation plan. I keep your food inside the hours you actually have to eat. Extreme diets break on shift work — this one is built to survive it.
Can I do this natural?
Yes. Real food, real recovery, real work. That is the whole method — smart muscle building without shortcuts or nonsense.
What if I work nights?
Then we plan around your shift. Small windows of time, meals you can prep, and training that fits the clock you keep — not a 9-to-5 that does not exist for you. Showing up tired anyway is allowed.